The 8-Week Lifestyle Makeover Program: Results Case Studies
The exercise portion of the 8-week “Lifestyle Makeover Program” consisted of just a 30-minute/ 3 day a week commitment to a resistance circuit training workout. The diet portion of the program was different from other weight loss programs because participants were not required to “count their food” (calories, carbs, portions, points, fat grams, etc). Instead, everybody on the program was encouraged to make their food count nutritionally. Participants were allowed to eat until they were full and satisfied as long as they chose nutrient-rich “whole foods”.
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Starting Stats | Ending Stats
Height: 5 Feet 8 Inches
Weight: 208 lbs | 191 lbs
Body Fat: 33% | 27.5%
BMI: 31.6 | 29
Waist: 46 in | 42.5 in
Hips: 45 in | 42 in
Thighs: 22.5 in | 22.5 in
Chest: 45 in | 42 in
Arms: 13 in | 13 in
Total Inches Lost: 11.5 in
Total Pounds Lost: 17 lbs
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“This program offers a complete approach, combining diet and exercise. These are complementary elements usually not found in the same program. The diet is less a regimen than a return to natural whole foods that are unrefined and unadulterated. An understanding is conveyed by balancing the basic food groups and then tailoring them (e.g. to eliminate harmful fats and increase intake of naturally fiber-rich foods) so that nutrition is optimized and both food absorption and appetite are naturally regulated (the latter, in part, by satiation from increased dietary fiber.) Bottom line: if you eat the right things, that’s basically all you need to do. This concept is unique in comparison to previous diets, most of which are quantity driven, and many of which may be lopsided in dietary content. In eight weeks it has become evident that this diet is effective, relatively easy to master and sustainable over time. The exercise program has been intense (non-stop 30 minute sessions) but also broad in scope (encompassing aerobics, agility, flexibility, strength and balance.) There may be other similar programs, but this one has been right on target—-I wouldn’t change anything about it. The challenge will be finding another one to replace it. Further, I did not feel like I was on a “diet” nor did I feel hungry/ deprived. The natural balance and content all add up to a good overall effect. And, whole foods actually taste better!”
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Starting Stats | Ending Stats
Height: 5 Feet 5 Inches
Weight: 215 lbs | 205 lbs
Body Fat: 46% |43.5%
BMI: 35.8 | 34
Waist: 52 in | 48 in
Hips: 53 in | 50 in
Thighs: 28 in | 26 in
Chest: 52.5 in | 50 in
Arms: 14.5 in | 14 in
Total Inches Lost: 14.5 in
Total Pounds Lost: 10 lbs
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“The biggest difference I’ve noticed is that my clothes fit much looser! As for the diet, with all of the food plans I’ve tried over the years (Atkins, Weight Watchers, etc) this one definitely left me completely satisfied after each meal and truly eliminated my food cravings. I never felt hungry or deprived. The food also tasted surprisingly delicious. I also loved the fact that the exercise program taught me how to get optimal results in the least amount of time. Learning that exercise does not have to be lengthy to be effective was one of the most important things I learned from the 8-week Lifestyle Makeover Program. Overall the program has been most enjoyable and most important, I feel like I can continue on my own.”
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Starting Stats | Ending Stats
Height: 5 Feet 10 Inches
Weight: 181 lbs | 171 lbs
Body Fat: 19.9% |15.5%
BMI: 26 | 24.7
Waist: 41 in | 36.5 in
Hips: 43.5 in | 39 in
Thighs: 24 in | 22 in
Chest: 42 in | 40 in
Arms: 13 in | 12 in
Total Inches Lost: 17.5 in
Total Pounds Lost: 10 lbs
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“The biggest difference I notice in my appearance is that I’m considerably leaner in my face, chest, waist and legs. My clothes fit much looser. I also notice I have more energy and I feel less sluggish and less fatigued. I have better self-esteem about how I look. I never felt like I was on a “diet” during the 8-week Program nor did I feel deprived or hungry. While the most challenging part of the program was adjusting to a totally different food selection, in the end I was opened up to a whole new world of great tasting “whole” foods that I’ve found I really like! I wouldn’t change anything about the 8-week program. Everything I read and heard in class was intelligent, intertwining and made absolute common sense. This program, to me, works, if you work it!”
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Starting Stats | Ending Stats
Height: 5 Feet 3 Inches
Weight: 209 lbs | 190 lbs
Body Fat: 44.9% |41.9%
BMI: 37 | 33.7
Waist: 49 in | 44 in
Hips: 50.5 in | 44 in
Thighs: 26 in | 23 in
Chest: 52 in | 47 in
Arms: 16.5 in | 14 in
Total Inches Lost: 27.5 in
Total Pounds Lost: 19 lbs
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“Definitely the biggest difference I’ve noticed in my appearance is a smaller waistline! One of the things that really separates this program from other weight loss programs is that you don’t have to count calories, points, etc. Instead, you simply learn which foods are nutritious and which ones are not. Once you learn to choose nutrient-rich foods as opposed to nutrient-poor foods you are good to go. As long as I chose nutrient-rich foods I did not feel hungry and my food cravings were eliminated. I also learned you don’t need to pay every week for someone to monitor your weight because once you learn what proper nutrition really is you are able to manage your weight yourself! As for the exercise, one of the most important things I learned is that I don’t need to exercise to extremes to make a big difference in my body. It’s very encouraging to know I can get dramatic results exercising as little as 30-minutes, 3 days a week by doing the right type of exercise. One of the most valuable things I gained from the 8-week Program was the awareness of what our society is doing to our bodies through misrepresentation of labels and marketing. When we think we are eating healthy we in reality are not. Learning to read labels and knowing exactly what is in our food choices makes a huge difference in our health and our weight. Also, while I have never taken vitamins or supplements in the past I have realized that the way the manufacturers’ process the foods we no longer get the nutritional value our bodies need. Most important, I really feel encouraged that I can make a change in my life and health through this program and I have much more self-confidence.”
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LAURIE
Starting Stats (08-13-07) | Ending Stats (10-07-07)
Height: 5 Feet 11 Inches
Weight: 231 lbs | 217 lbs
Body Fat: 43.9% |40.8%
BMI: 32.2 | 30.3
Waist: 46.5 in | 42 in
Hips: 52.5 in | 48 in
Thighs: 32 in | 28.5 in
Chest: 48.5 in | 46 in
Arms: 16.5 in | 14 in
Total Inches Lost: 22 in
Total Pounds Lost: 14 lbs
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“The biggest difference I’ve noticed in my appearance is that my face looks much thinner and my waistline has definitely shrunk—I’ve gone down at least one or two clothes sizes. I also have more energy and feel better overall and in general. One of the things that really makes this program stand out from other weight loss programs is that I hardly ever felt hungry and I never felt deprived or cranky. I truly felt good! The three most important things I’ve learned from participating in the 8-week program is that 1) if you choose whole foods over refined foods you’ll lose weight without hunger 2) you don’t need to spend hours working out to see results—a properly designed workout will deliver results in just 90 minutes a week and 3) the supplements are important to help you feel better and fill in missing nutrient gaps. Overall I rate the 8-week program as excellent—on a scale of 1 to 10 I give it a 10!”
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SLYVIA
Starting Stats (08-13-07) | Ending Stats (10-05-07)
Height: 5 Feet 7.5 Inches
Weight: 128 lbs | 122 lbs
Body Fat: 29.5% |25.7%
BMI: 19.8 | 18.8
Waist: 28.5 in | 28 in
Hips: 38.5 in | 37.5 in
Thighs: 23 in | 22 in
Chest: 32 in | 32 in
Arms: 11 in | 11 in
Total Inches Lost: 3.5 in
Total Pounds Lost: 6 lbs
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“The biggest difference I’ve noticed in my appearance is that my abdomen and upper thighs are considerably tighter and less flabby. I also have a lot more energy! I never felt deprived and I was never hungry during the 8-week Lifestyle Makeover Program. My food cravings were also completely eliminated. I loved learning about the exciting new “whole” foods I was not familiar with. We just finished our first serving of spelt—and it was absolutely delicious! I give the program 5 stars and wouldn’t change one thing. The information you provided us with was life changing and I enjoyed learning it very much. Also, I loved your workout video—it’s now my top choice for home training!”
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JULIE
Starting Stats (08-14-07) | Ending Stats (10-06-07)
Height: 5 Feet 1 Inch
Weight: 111 lbs | 104 lbs
Body Fat: 29.4% |28.1%
BMI: 21.1 | 21
Waist: 26.5 in | 25 in
Hips: 36.5 in | 35.5 in
Thighs: 21.5 in | 20.5 in
Chest: 34 in | 34 in
Arms: 11.5 in | 10.5 in
Total Inches Lost: 7 in
Total Pounds Lost: 7 lbs
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“Within just two weeks of starting the program I noticed my clothes were fitting much looser. I also have a lot more energy. Most noticeable is the lack of blood sugar spikes and I no longer crave sugar or feel sleepy mid-afternoon. Most surprisingly, I also don’t feel hungry! In general I feel considerably stronger and in better shape overall. I especially liked how the workouts were so effective even though we only exercised for 30-minutes/ 3 days a week. I loved the many food choices and I found many of my favorite foods were still allowed (including foods I thought were “bad” such as avocados, potatoes, carrots, etc.) I definitely don’t feel deprived and as a result I am certain this is a permanent lifestyle choice for me. A few years ago I lost weight on the South Beach Diet but I felt lethargic and very restricted and I quickly gained back the 7 pounds I had lost. However, on this program I did not feel deprived. I have truly enjoyed cooking again and my family thinks the new recipes (mostly from your books) are delicious! I have thoroughly enjoyed the 8-week program—it has changed my life and my family’s. We feel well-nourished and stronger. I am also very encouraged that I can reduce/ eliminate my lupus symptoms by making better food choices (I noticed considerably less painful symptoms while on the 8-week program).”
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ROXANNE
Starting Stats (08-18-07) | Ending Stats (10-06-07)
Height: 5 Feet 3.5 Inches
Weight: 148 lbs | 140 lbs
Body Fat: 40.9% |35%
BMI: 25.8 | 24.2
Waist: 41 in | 36 in
Hips: 40.5 in | 38 in
Thighs: 22.5 in | 21.5 in
Chest: 44 in | 42 in
Arms: 13 in | 12 in
Total Inches Lost: 13.5 in
Total Pounds Lost: 8 lbs
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PEG
Starting Stats (08-13-07) | Ending Stats (10-07-07)
Height: 5 Feet
Weight: 142 lbs | 133 lbs
Body Fat: 39.9% |36.4%
BMI: 27.5 | 26
Waist: 34 in | 32 in
Hips: 41.5 in | 40 in
Thighs: 26.5 in | 25 in
Chest: 38.5 in | 38 in
Arms: 13 in | 11 in
Total Inches Lost: 11 in
Total Pounds Lost: 9 lbs
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“I’ve really noticed a significant change in my face (slimmer with more “tone”) in addition to less “over hang” in bra area). Overall I feel healthier, more fit and “tighter” in general. Your “diet” was terrific because I know I lost pounds and inches but I was never hungry and never felt deprived—the food really tasted great! Your time-efficient exercise program was also terrific. This program is just what I needed and the combination of diet with exercise was wonderful. I’m thrilled to have a sensible and doable guideline for better health and weight control. I give the program an A+!”
***ONE YEAR AFTER THE CLASS PEG LOST AN ADDITIONAL 22 POUNDS FOR A TOTAL WEIGHT LOSS OF 32 POUNDS!!
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REBECCA
Starting Stats (08-21-07) | Ending Stats (10-05-07)
Height: 5 Feet 9 Inches
Weight: 164 lbs | 155 lbs
Body Fat: 31.5% |28%
BMI: 23.6 | 23.2
Waist: 34 in | 33 in
Hips: 45 in | 43 in
Thighs: 24.5 in | 23 in
Chest: 38.5 in | 37 in
Arms: 12.5 in | 11 in
Total Inches Lost: 10.5 in
Total Pounds Lost: 9 lbs
***Pounds of Metabolically Active Muscle Gained: 1 lb
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“In addition to losing inches I also notice I have considerably less pain in my knees (I have had my ACL and MCL blown out skiing.) One of the things that really makes this program different form other weight loss program I’ve tried is the quick and effective exercise! I love that I can get results exercising as little as 30-minutes, 3 days a week. With my busy schedule I just can’t commit to other programs requiring 40-minutes to one hour of exercise several times a week. I also very much enjoyed learning about the medicinal effects of foods; I found this component of the program exceptionally interesting. While it’s difficult for me to find the time to cook, I really did enjoy your “quick” whole foods recipes! Most important, I definitely feel like this is a realistic program I can stick to long term.”
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DEBBIE
Starting Stats (08-09-07) | Ending Stats (10-07-07)
Height: 5 Feet 6.75 Inch
Weight: 170 lbs | 160 lbs
Body Fat: 35.8% |34%
BMI: 26.5 | 25.5
Waist: 38.5 in | 37 in
Hips: 46 in | 43 in
Thighs: 24.5 in | 23 in
Chest: 41.5 in | 40.5 in
Arms: 11.5 in | 11 in
Total Inches Lost: 9.5 in
Total Pounds Lost:10 lbs
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“The biggest difference in my appearance is a noticeably flatter stomach! I’m very happy with the results because I took two vacations during the 8-week program—I usually gain weight on vacation but instead I actually lost weight and inches. I especially liked the fact that I did not have to count calories, points, etc. I also learned a great deal about nutrition, especially how important it is to read the ingredients rather than the nutrition facts. In the past I had always relied on just reading the nutrition facts and now I know the labels don’t come close to telling the whole story. The exercise program was also very informative and I learned a lot about how to get fit in the least amount of time (combination exercises, peripheral action heart training, etc). It really was a great program and I’m sorry I had to miss half of the classes. I do intend to stick with the program on my own though and I feel I am equipped with the knowledge to do so. Thank you!”
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SALLY
Starting Stats (08-13-07) | Ending Stats (10-07-07)
Height: 5 Feet 1 Inch
Weight: 132 lbs | 122 lbs
Body Fat: 40.9% |36.8%
BMI: 24.8 | 23
Waist: 35.5 in | 32.5 in
Hips: 42 in | 38.5 in
Thighs: 23.5 in | 23 in
Chest: 38 in | 36 in
Arms: 12.5 in | 11 in
Total Inches Lost: 13 in
Total Pounds Lost: 10 lbs
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“Unfortunately I could not attend the entire 8-week Program (I missed 3 weeks in total—this was unavoidable, but I should have planner better), however, I definitely saw results! I notice my clothes fitting looser and I look better in them. I also noticed how much more energy I have and how much better I feel about myself in general. Your diet advice was different from other programs I’ve tried because it really does make sense—you made me aware of what I was eating and taught me to look beyond the Nutrition Facts and instead look at the ingredient content and look for “whole” foods with nutritional value. I really did not feel as though I was on a diet because I never felt hungry and the food tasted great. I really loved the exercise program—especially because it delivers exceptional results in a very short amount of time. It’s great to know how to workout to get results in just 30-minutes/ 3 days a week.”
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NANCY
Starting Stats (08-13-07) | Ending Stats (10-07-07)
Height: 5 Feet 7 Inches
Weight: 159 lbs | 150 lbs
Body Fat: 41% |38%
BMI: 23.9 | 23.5
Waist: 41.5 in | 36 in
Hips: 44 in | 41 in
Thighs: 25.5 in | 25 in
Chest: 43.5 in | 40 in
Arms: 13.5 in | 11 in
Total Inches Lost: 17 in
Total Pounds Lost: 9 lbs
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“I’m amazed at how much more mentally alert I feel after completing the program. Of course I also noticed my clothes fit looser and I feel more energetic. Surprisingly my tongue even looks better! This program is completely different from other diet and exercise programs I’ve tried in the past because the emphasis is on eating nutrient-rich whole foods (foods as close to their natural state as possible) as opposed to “diet” foods that are low in calories, carbs, fat grams, etc. I also learned a great deal about the anti-inflammatory role of nutrient-rich whole foods and how this affects health and weight loss. I never felt as though I was on a diet and I never felt deprived—in fact, the food tasted better! I really enjoyed the exercise program and learning the importance of resistance training to increase metabolism. I also liked that I can get excellent results with just 30-minutes of doing the right type of exercise 3 days a week. Overall the entire program was an excellent learning experience!”
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BETH
Starting Stats (08-07) | Ending Stats (10-07)
Height: 5 Feet 7 Inches
Weight: 188 lbs | 178 lbs
Waist: 35.5 in | 34.5 in
Hips: 49 in | 46.5 in
Thighs: 29.5 in | 27 in
Chest: 39 in | 38.5 in
Arms: 13.5 in | 12 in
Total Inches Lost: 14 in
Total Pounds Lost: 10 lbs
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“One thing I noticed almost immediately was how much less bloated I became; for example, within a week of starting the program I was easily able to remove my rings, something I could not do in the past. I also noticed my skin was not as dry or blotchy. I am hardly hungry on this program and I don’t have the food cravings I used to have (for foods like candy and chips). On this program I have learned how to make healthful food choices and how to eat until I’m full and satisfied and still lose weight—without feeling deprived and without feeling like I am on a “diet”. I have learned the value of good nutrition as it applies to weight loss and weight management. I absolutely love the food, it is truly delicious! For example, I can eat “hearty” sprouted whole grain bread I find I enjoy it more than white or even “whole wheat” varieties. I certainly don’t miss the chips or candy. I’ve also learned the value of eating balanced meals (protein, “whole” carbs, vegetables and a little fat) to control hunger and food cravings. I do feel as though my frequent traveling during the program hurt my learning curve and I wish there were make-up classes for those of us who could not attend each session. However, overall I feel the program was excellent.”
The 4 Week Shape-Up Challenge
What: We joined Cuts Fitness for Men to test the health and weight loss benefits of combining a whole foods diet with a 30 minutes / 3 times weekly resistance circuit training workout.
Who: 43 men participated in the study followed by WPBF News www.wpbfnews.com
Where: The men exercised at the Cuts Fitness for Men franchise in North Palm Beach, Florida
When: The study began on July, 26 2005 and ended August 23, 2005 (the study lasted 4 weeks)
Profile Highlights:
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Bob Fescharek |
Bill Owens Age: 38 |
Joe Makowski Age: 62 |
Charles Brooks Age: 73 |
Don Levin |
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| - Lost a total of 5.26 pounds
- Decreased his body fat percentage by 7% - Lost a total of 4 1/2 inches from his waist and hips - Decreased his blood pressure from 165/90 to 130/85 - Decreased his triglycerides from 118 to 96 - Increased his strength by 21% |
- Lost a total of 17.5 pounds - Decreased his body fat percentage by 6% - Lost a total of 11 inches from his waist and hips - Decreased his total cholesterol from 243 to 180 - Decreased his LDL cholesterol from 162 to 122 - Decreased his triglycerides from 177 to 96 - Increased his strength 46% |
- Lost a total of 9.1 pounds
- Decreased his body fat percentage by 9% - Lost a total of 7.5 inches from his waist and hips - Decreased his blood pressure from 130/80 to 120/82 - Increased his strength by 32% |
- Lost a total of 6 pounds - Decreased his blood pressure from 168/86 to 132/62 - Lost a total of 4 1/2 inches from his waist and hips - Increased his strength by 28% |
- Lost a total of 12 pounds - Decreased his body fat percentage by 3 ½% - Lost a total of 5 inches from his waist and hips - Increased his strength by 25% |
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Mark Kenigsberg |
David Neal Age: 37 |
Dan Haber Age: 29 |
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- Lost a total of 7 pounds - Decreased his body fat percentage by 10% - Lost a total of 4 ½ inches from his waist and hips - Increased his strength by 27% |
- Lost a total of 6 pounds - Decreased his body fat percentage by 13% - Lost a total of 6 inches from his waist and hips - Increased his strength 36% |
- Lost a total of 18 pounds - Decreased his body fat percentage by 14% - Lost a total of 8 inches from his waist and hips - Increased his strength by 30% |
Overall Results:
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The men lost an average of 7.5 pounds.
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The three men who lost the most weight lost an average of 14 pounds.
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The men decreased their body fat percentage by an average of 7 ½ %.
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The three men who decreased their body fat percentage the most decreased their body fat percentage an average of 11 %.
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The men lost an average of 4 1/2 inches from their waist and hips.
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The three men who lost the most lost 7 inches from their waist and hips.
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The men increased their strengths by an average of 35%
